Go alternative in getting your protein requirements

Challenge yourself to go meatless one night a week. Have fun experimenting with different proteins; you may be surprised to find a few new family favourites.

Legumes include dried peas, beans and lentils. They can be used to add protein to a dish or to replace some or all of the meat. Legumes have protein and fibre, which helps to keep you satisfied. They are also low in saturated fat. Be sure to increase the amount of legumes you eat slowly, and drink plenty of water. Easy ways to include legumes in your meal plan:

– Purée beans as a base for dips or spreads such as hummus.

– Thicken sauces or soup with puréed beans.

– Add canned legumes to pasta sauces, soups, stews or rice dishes.

– Have baked beans for a quick lunch.

– Make a bean salad for lunch or add rinsed canned beans to your tossed salad.

– Add black beans on your pizza.

– Make a bean burger or a burrito.

– Add cooked or canned lentils to burgers or meat loaves.

– Replace half of the fat in cookie, muffin and brownie recipes with puréed beans or lentils.

Tofu and texturized vegetable protein (TVP) are soy products that have a very mild taste and but will take on the flavour of whatever they are cooked in. Easy ways to include tofu and TVP:

– Rehydrate TVP in a low sodium broth. Use in spaghetti sauce, lasagna, chili, shepherd’s pie, tacos and burgers to replace all or some of the ground meat.

After learning about all of the wonderful benefits of eating more meat alternatives and easy ways to include them, how can they be added into your weekly routine?

Health and Wellness Events at Sobeys

Meals Made Easy: Join our dietitian for quick and easy meal ideas to help you get out of a cooking rut. Sobeys Westside, March 25, 2-3 p.m. Seats limited. Email terry.jordan@sobeys.com or call 755-3645 to register.

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